All the different textures work together to create a satisfying salad with a crisp bite. Edamame, sunflower and pumpkin seeds provide a good amount of protein and antioxidants. Broccoli, celery, carrots and bell peppers add more antioxidants, vitamins and fiber.
Broccoli is a powerhouse of nutrients with many bioactive compounds that promote good health.
It is an excellent source of vitamin C, that supports a healthy immune system but also has considerable amounts of lutein and zeaxanthin which are necessary for healthy eyes.
The bioactive compounds found in broccoli are anticarcinogenic, anti-inflammatory, support a healthy cardiovascular system, are neuroprotective and might slow the aging process. Are these good reasons to include broccoli to your diet or what? You could also try the Broccoli & Walnut Sandwich.
Interesting fact, steaming seems to be the cooking method that preserves most of the beneficial nutrients in broccoli.
Let’s talk about edamame. Edamame are the green (or immature) soybeans. They are high in protein, fiber, potassium, vitamin K1 and folate. Edamame may lower cholesterol levels and blood sugar, but also reduce some types of cancer. On top of that it’s beneficial for heart health.
There has been a lot of discussion whether soy is beneficial or detrimental to our health. Well, I found this article Straight Talk About Soy very interesting. It clarifies many of the misconceptions of soy such as it being bad for thyroid. According to the article, soy can be consumed several times per week with beneficial or neutral effects to your health. You should always consider the type of soy product that you consume and the amount. I don’t think it is wise to have soy as the only source of protein, I also always buy soy products that are non-GMO.
Prep: 25 mins | Cook: 10 mins | Total: 35 mins
Ingredients
Salad
1 broccoli head with the stems (about 2 ½ cups of chopped broccoli)
½ cup of shelled edamame
½ cup of chopped celery
½ cup of red bell peppers cut into small sticks
½ cup cup of carrots cut into small sticks
⅓ cup of sunflower seeds
⅓ cup of pumpkin seeds
Dressing
2 tsp balsamic vinegar
1 ½ tsp of mustard
1 tsp of maple syrup
1 tsp of thyme
2 tsp of chopped capers
2 tbsp of olive oil
Salt & black pepper to taste
Prep
Start by preparing the dressing. In a small bowl whisk all the ingredients until well combined. Reserve.
Cut the broccoli head in four pieces. Steam the broccoli pieces for about 10 minutes or until they are tender. Rinse in cold water and drain well. Using a food processor with the blade attachment, chop the broccoli to small pieces.
In a salad bowl add the chopped broccoli, all the salad ingredients plus the dressing, mix well and serve. Enjoy!
Store in the fridge in an airtight container for up to 4 days.